Nutrition that has a good mix of vitamins and minerals boost optimal eye health and lowers the risk of certain major eye illnesses.
Eye illnesses include diabetic retinopathy, age-related macular degeneration, glaucoma, and cataracts.
According to Affinity Health, a provider of healthcare, vitamins essential for optimal eye health include A, E, C and Bvitamin A, vitamin E, vitamin C and B Vitamin.
Vitamin AVitamin A is critical for eyesight. It helps maintain a clear cornea, which is the outer coating of the eye.
It is also a component of rhodopsin, a protein in your eyes that helps you to see in dim light.
Vitamin A is essential for preventing blindness. Xerophthalmia is a degenerative eye illness. It manifests itself at first as night blindness. Vitamin A may also aid in the prevention of cataracts. It has also curbed age-related macular degeneration (AMD). Sweet potatoes, leafy green vegetables, pumpkins, and bell peppers are all sources of vitamin A.
Vitamin E
Oxidative stress causes many eye disorders. Oxidative stress is your body’s way of responding to an imbalance of reactive oxygen species. Vitamin E is a powerful antioxidant. It helps protect your cells – including your eye cells – from free radical damage.
More nutrients known as AREDS lowered the chance of developing to advanced stages by 25%. Other research indicates that vitamin E-rich diets may also help prevent age-related cataracts. Salmon, avocado, leafy green vegetables, nuts, seeds, and cooking oils have vitamin E.
Vitamin C
Vitamin C is a potent antioxidant that may help protect your eyes from free radical damage. Studies indicates that vitamin C may reduce the risk of developing AMD by 25%. Vitamin C may also help reduce the risk of cataracts by 45% when taken daily.
Citrus fruits, bell peppers, broccoli and kale contain a lot of vitamin C. This makes them excellent sources for supplementing your daily consumption.
Vitamin B
Researchers have examined the effects of many B vitamins on eye health. The B vitamins linked to eye health are vitamins B6, B9, B12, Riboflavin and Niacin.
Tests found that consuming 1 000 mcg of vitamin B12 in combination with vitamins B6 and B9 reduces the chance of developing AMD by 34%. Studies state B vitamins lead to a 31% to 51% reduction in the likelihood of developing cataracts. This contrasts individuals who take 1,6 mg to 2,2 mg of riboflavin per day to those who take 0,8 mg per day.
Foods like beef, poultry, fish, mushrooms, peanuts, legumes, oats, milk, yogurt, and fortified cereals are rich in Vitamin B.
